WH&F cover model and personal trainer Grace Shelmerdine takes you through a high-energy, body-weighted circuit designed to burn maximum calories quicker than you can say pass me the sweat towel.What?AMRAP stands for ‘As Many Rounds As Possible’, and the reason I love this type of circuit is because it’s so motivating! Instead of having to complete a certain number of exercise sets, AMRAPs are a race against the clock to complete as many rounds of the circuit as possible in the time allocated. This means short rest times, high reps and lots of hard work.Why?Sweaty, exhausted and feeling like you may spew – all in just 25 minutes? Why would you want to do this
While yoga is undoubtedly known as the go-to for limbering up, de-stressing and boosting flexibility, it’s less known for its contribution to cardio fitness. Wild, a new class from Fierce Grace (fiercegrace.com), is looking to change that, though. Taking inspiration from martial arts, ballet, qigong, physiotherapy, resistance exercises and, of course, traditional yoga, Wild is a functional-based workout designed for anyone and everyone. Try this workout for a taster of what this innovative class offers. Ready?
With your feet hip-width apart and arms loose, perform continuous little jumps for 30 seconds.
Stand with feet wider than hips. Bend your knees if you need to.
Hinge at the hips, reaching your arms out. Graze the floor with your hands as you go, exhaling all the way to reach your arms through your legs.
Inhale to bounce back, then reach through again, taking a second to complete each reach-through.
Do 15 reps in total.
Standing up straight with your feet wide, reach down to the floor by your toes.
Walk forward with your hands until your body is in a straight line.
Bend your arms to lower your chest, then push back up.
Walk your hands back to the start.
Repeat for 10 reps.
Sit cross-legged on the floor with your hands on your ankles.
Exhale, round your spine and relax it, look down and feel the stretch in your upper back.
Inhale and arch your spine, look up and push your chest forwards, using your hands to help you.
Repeat, performing one rep per second for one minute.
Sit cross-legged with your hands resting on your shoulders – fingers in front, thumbs at the back and elbows out to the sides. Keep your eyes and head forward throughout.
Inhale to twist left, then exhale right.
Pull your belly in and lift your chest.
Repeat once per second.
Hold a plank with hands under your shoulders, fingers spread, tailbone tucked under, abs and quads tight.
Practise ‘fire breath’ (drawing breath from your navel area, quickly breathe in and out through your nose, pulling your belly in as you exhale).
Hold for 45 secs.
Now, without losing form, lift your left leg and right arm.
Bring them back to the plank then do the same with the opposite limbs.
Do this twice more on each side.
Lie on your back with your palms under your hips for support and legs off the ground.
Scissor your legs up and down, performing fire breath through your nose once each rep.
Go for one minute.
Lie on your front with your arms beside you, palms down, elbows locked and forehead on the floor.
Bend your knees to take your feet off the floor, keeping them together.
Inhale and squeeze to lift your knees off the floor, then lower them straight back down to finish the rep.
Do 30 reps.
Check out www.fiercegrace.com for more information on yoga, classes and training